Trigger/Warm-up/Mobilise/Activate
1) Bar Muscle-up’s
- EMOM of 5 Bar M-up’s for 10 min
- (Scaling – 10 pull-up’s and 10 dip’s every minute on the minute for 10 min OR other appropriate variance)
then…
2) Complete 4 rounds of the following for time:
- 500 m Row / 50 SDHP (20kg/13kg)
- 10 Over the box, box jumps (61 cm/51 cm)
- 20 KB Swings (24 kg / 16 kg)
Time Cap 20 min
- Score = Time or Time plus 1 sec / rep missed
Cool-down/Trigger Ball/Foam Roll/Stretch